Contents
Tsakiyar hunturu. Bayan Disamba, Sabuwar Shekara tare da idonta, bukukuwanta, waƙoƙi da raye-raye. Jikinmu ya riga ya ɗan ɗan gaji, amma ba za mu iya shakatawa ba, saboda Kirsimeti da Tsohuwar Sabuwar Shekara suna gaba! Yini ya riga ya fara ƙaruwa, kodayake ba mu lura da wannan ba tukuna.
Tuni a watan Disamba, mun fara jin ƙarancin haske da raguwar mahimmancin kuzari. A watan Janairu, kamar yadda muke a duk lokacin hunturu, muna cikin yanayi na rashin bacci, kamar beyar da ke rami. Tabbas, muna ci gaba da jagorancin rayuwar yau da kullun, zuwa aiki, wasa wasanni, da dai sauransu. Duk da haka, a lokacin hunturu ne muke fuskantar yanayi na ƙarin bacci, ayyukanmu suna raguwa, muna raguwa kuma muna buƙatar ƙarin lokaci don yi ayyukan da muka saba.
Saboda rashin haske, muna fuskantar matsi na gaske. Fatarmu ba ta karbar bitamin da yake buƙata, shi ya sa ya zama baƙaƙe. Idanu sun rasa ƙarancinsu, kuma ƙarfin ƙarfin ya ƙare. Ari da, lokacin hunturu lokaci ne na baƙin ciki da yawan ci, waɗanda ke da alaƙa da juna.
A lokacin hunturu, jikinmu yana da buƙatar bitamin C, wanda ke hana cututtukan ƙwayoyin cuta, da magnesium, ƙarfe, zinc, waɗanda muke sha tare da 'ya'yan itatuwa da kayan marmari.
Hakanan muna buƙatar bitamin D, wanda shima yana da mahimmanci wajen hana mura. A lokacin hunturu, da kyar jikinmu zai iya hada shi, don haka ya zama dole a sameshi daga waje.
Me zamu iya yi don tsayin lokacin hunturu ba zai wuce mana wahala ba? Baya ga yin wasanni, samun isasshen bacci da ƙirƙirar kyakkyawan yanayi, muna daidaita tsarin abinci. Da farko dai, yakamata a maida hankali ne wajen sake wadatar da dukkanin bitamin da abubuwan gina jiki da suke da muhimmanci ga jiki, wanda, bi da bi, an tsara su ne don ƙara samar da makamashi da kuma kula da ƙarfin mu a isasshen matakin a duk lokacin hunturu.
Don yin wannan, abincin yau da kullun ya kamata ya haɗa da abincin da aka ba da shawarar sosai don amfani a wani lokaci na shekara. Bari mu dan duba wasu daga cikin abincin zamani a watan Janairu.
garehul
'Ya'yan itacen citrus sakamakon hayewar orange da pomelo. Innabi ya ƙunshi babban adadin bitamin (A, B1, P, D, C), Organic acid, salts ma'adinai. Hakanan ya ƙunshi pectin, phytoncides, mai mai mahimmanci. Wani muhimmin sinadari dake kunshe a cikin 'ya'yan inabi shine narinAna samun wannan sinadarin a cikin rabe-raben farin 'ya'yan itacen, waɗanda ba da shawarar a cire su ba. Naringin yana taimakawa rage matakan cholesterol na jini kuma yana da tasirin warkewa akan hanyoyin ciki.
Kamshin 'ya'yan inabi na da tasiri mai tasiri a kan mutum, yana kara kuzari, yana taimakawa yaki da bakin ciki da yawan aiki.
Ana amfani da Graapean itacen inabi sau da yawa wajen ƙera kayan shafawa, haka kuma a dafa abinci (lokacin dafa jam, a matsayin kayan yaji na soya-soya).
Yana da amfani ga mutane masu cututtukan zuciya da magudanan jini. Pectin din da ke ciki, tare da naringin, yana rage matakan cholesterol na jini.
Ana amfani da ɗan itacen inabi a cikin abincin abinci. Halfara rabin 'ya'yan inabi a kowane abinci na iya taimaka maka rage nauyi. Canje-canjen na faruwa ne saboda gaskiyar cewa 'ya'yan inabi suna rage glucose da jini na insulin. Don haka, wannan 'ya'yan itacen ana ba da shawarar duka ga masu fama da ciwon sukari kuma a matsayin wakili na kariya ga mutane masu saurin kamuwa da ciwon sukari.
Ba a ba da shawarar inabi ga masu ciwon ciki, mata masu maganin hana haihuwa, masu shan magungunan hawan jini, ko masu matsalar hanta.
Lemun tsami
Ko da yara sun san cewa lemun tsami yana dauke da bitamin C mai yawa. Godiya ga wannan fasalin, shan lemun tsami wata babbar dama ce don ƙarfafa tsarin rigakafi da kare kanka daga mura da mura. Wannan yana da mahimmanci musamman a cikin hunturu.
Koyaya, yana da daraja la'akari da dokoki don amfani da lemon:
- 1 Lemon yana da kyau daidai a matsayin hanyar kariya daga cuta, kuma ba magani ba; ba ma'ana a ci shi da yawa idan kun riga kun yi rashin lafiya.
- 2 thearƙashin tasirin zazzabi mai ƙarfi, an lalata bitamin C da sauran abubuwa masu amfani da ke cikin lemun tsami. Sabili da haka, ta hanyar sanya lemon tsami a cikin shayi mai zafi, ba komai zaku samu ba sai ƙamshi mai daɗi. Ko kuma, zaku iya jira ruwan shayin ya huce sannan ku matse ruwan lemon a ciki.
Abubuwan amfani na lemun tsami ba su da adadi:
- lemun tsami yana da tasiri mai amfani akan tsarin zuciya da jijiyoyin jini;
- bawon lemun tsami yana da lafiya sosai. Yana da magungunan antibacterial. An ba da shawarar yin amfani da shi don maganin ciwon makogwaro da matakan kumburi na tsarin numfashi;
- lemun tsami yana da kayan kwalliya. Ana ba da shawarar ruwan 'ya'yan itace don atherosclerosis, rikice-rikice na rayuwa, urolithiasis, basur, zazzabi, cututtukan mucosa na baka;
- lemun tsami na inganta narkewa, da kuma shan ƙarfe da alli, yana saukaka ciwon ciki da naƙuda;
Ba'a ba da shawarar amfani da lemun tsami ga mutanen da ke fama da cututtukan ciki, ulcers, yawan acidity na ciki, hawan jini, pancreatitis.
Ayaba
Babu wani abu da zai sauwake damuwar hunturu kamar wannan 'ya'yan itacen. Ayaba ana kiranta da suna antidepressant ta halitta. Ta hanyar shan ayaba, ka inganta samar da wani abu da ake kira serotonin a jikinka. Wannan abu ne wanda ke da alhakin mutum don kyakkyawan yanayi, jin daɗi da farin ciki. Yin amfani da ayaba a kai a kai na iya taimaka muku jimrewa da ɓacin rai, jin haushi, da kuma nishaɗi.
Ayaba yana da yawan adadin kuzari, a cikin wannan yana kama da dankali. Har ila yau, ya ƙunshi adadin sukari mai yawa, godiya ga abin da aka tabbatar da jin dadi. Ayaba biyu kawai sun isa su ƙarfafa jiki kafin motsa jiki na awa biyu.
Ayaba, kamar kowane fruita ,an itace, tana da bitamin, amma babban fa'idarta shine babban abun ciki na potassium. Potassium na tabbatar da aiki na yau da kullun na laushin laushin jiki. Kwayoyin jijiyoyi, kwakwalwa, kodoji, hanta, tsokoki ba za su iya aiki cikakke ba tare da wannan abu ba. Sabili da haka, ana bada shawara a ci ayaba tare da aiki da hankali da motsa jiki.
Hakanan, fa'idar ayaba sun haɗa da gaskiyar cewa suna tsarkake jiki daga gubobi, rage kumburi, ƙananan matakan cholesterol na jini, ƙarfafa tsarin garkuwar jiki, kwantar da jijiyoyi, inganta bacci mai nutsuwa, taimakawa jimre wa kumburin bakin ciki, da kuma ciki ulcers da duodenum.
kwayoyi
Kwayoyi wani muhimmin abu ne na abinci mai gina jiki na hunturu. Duk wani goro shine tushen lafiyayyen kitse da adadin kuzari da muke buƙata a lokacin sanyi. A cikin hunturu, muna buƙatar ƙarin kuzari fiye da lokacin rani, domin jikinmu dole ne ya dumi kansa. Saboda rashin kuzari, dukkanmu muna jin barcin da aka saba da shi da gajiya kuma muna ƙoƙarin sake cika wadatar makamashi tare da samfuran abinci marasa amfani.
Kwayoyi suna ba mu damar cika ƙarfin makamashin da muke buƙata yayin ajiye kitse a ɓangarorinmu. An ba da shawarar cin kwayoyi a kowace rana a ƙananan rabo. 'Ya'yan goro da safe tabbas za su caje ku da kuzari da kyakkyawan yanayi na tsawon yini.
Gyada, almond, gyada, cashews, pistachios, gyada - kowane irin goro yana da nasarorin na musamman, ta hanyar latsa mahadar za ka iya samun ƙarin bayani game da kowannensu ..
Misali, an san goro da babban sinadarin polyunsaturated fatty acid, wadanda suke da muhimmanci ga aikin kwakwalwa. Gyada sanannen abu ne mai dauke da sinadarin antioxidants, da kuma abubuwan da ke kara daskarewar jini. Ana amfani da almond don tsaftace koda da jini. Pistachios yana da tasiri na tonic, yana saukar da bugun zuciya, kuma yana da sakamako mai amfani akan hanta da kwakwalwa.
albasarta
Albasa tsohuwar al'adar kayan lambu ce. Tattara makamashin mai ba da rai na duniya, albasa tana da ƙwayoyin cuta na kashe ƙwayoyin cuta, yana yaƙi da ƙwayoyin cuta da cututtuka, yana ƙaruwa da ƙoshin lafiyar jiki, yana inganta ƙoshin abinci mafi kyau, yana hana samuwar ƙananan ƙwayoyin cuta, yana saukar da hawan jini. Ana amfani dashi don rikicewar hanji na hanji, hauhawar jini, ƙaramin aikin jima'i, azaman wakili na antihelminthic, haka kuma a cikin yaƙi da ɓarna.
Albasa ita ce tushen bitamin B, C da mahimmancin mai. Har ila yau, ya ƙunshi calcium, manganese, cobalt, zinc, fluorine, aidin da baƙin ƙarfe. Ganyen gashin fuka-fukan albasa suna da wadata a cikin carotene, folic acid, biotin. Albasa yana da amfani a kowane nau'i: soyayyen, Boiled, stewed, cuku, gasa. A lokacin tsarin shirye-shiryen, a zahiri ba ya rasa kaddarorinsa masu amfani.
seleri
Kayan lambu, na kowa a cikin waɗanda suke so su rasa karin fam. Seleri yana aiki a matsayin maye gurbin abarba, wanda aka sani da ikon ƙona mai. Yin amfani da seleri na yau da kullum a cikin abinci yana taimakawa wajen kawar da nauyin kima da sauri da inganci. Caloric abun ciki na wannan samfurin yana da ƙananan - kawai 16 kcal da 100 g. Jiki yana buƙatar ƙarin adadin kuzari don narkar da shi. Don haka, kuna ci kuma kuna rasa nauyi a lokaci guda.
Wani amfani na seleri shine tasirinsa mai amfani akan tsarin mai juyayi. Abubuwan da aka haɗasu a cikin abubuwan da ke tattare dashi suna kawar da damuwar damuwa a jiki, kwantar da mutum, kuma suna haifar da kwanciyar hankali. Don haka, maimakon shan gishiri, ku ci ɗan seleri ko ku sha ruwan 'ya'yan itace da aka yi da shi.
Abubuwan da ke cikin ilimin halitta wanda ke ƙunshe cikin seleri yana taimakawa wajen jimre da cututtuka da yawa. An ba da shawarar yin amfani da shi don rikicewar rayuwa, cututtukan zuciya da jijiyoyin jini, ƙarancin jini, don rigakafi da magani na prostatitis, atherosclerosis, cutar Alzheimer.
Seleri babbar hanya ce ta ƙarfafa tsarin garkuwar jiki, wanda zai taimaka don jimre wa kowane nau'in ƙwayoyin cuta. Bugu da kari, seleri yana kawar da carcinogens, wanda ke hana samuwar mummunan ciwace-ciwacen.
Kabeji kohlrabi
An fassara sunan daga Jamusanci azaman “kabeji da yawa”, Fruita fruitan itace ne ,a ,an, asalinsu mai laushi ne kuma mai laushi. Koasar kohlrabi ita ce Arewacin Turai, kuma farkon ambaton wannan kayan lambu an rubuta shi a cikin 1554, kuma bayan shekaru 100 ya bazu cikin Turai.
Ana kuma kiran kabeji “lemun tsami daga gonar»Saboda yawan abun ciki na bitamin C. Hakanan yana da wadataccen bitamin A, B, PP, B2, adadi mai yawa na sunadarai na gina jiki da carbohydrates, gishirin ma'adinai, potassium, calcium, magnesium, phosphorus, carotene, pantothenic acid, iron da cobalt.
Kabeji ya fi ko da tuffa gabaɗaya shan bitamin da ma'adinai gaba ɗaya. Kuma saboda yawan abun ciki na glucose, fructose da fiber na abinci, yana saurin narke jiki kuma yana ba da jin cikewar. Kuma yana kuma wanke hanji da ciki daga gubobi, yana taimakawa wajen magance kumburi a cikinsu.
Kohlrabi kyakkyawar hanya ce ta hana cututtukan cututtuka, yana daidaita metabolism kuma yana da fa'ida mai amfani akan aiki na tsarin juyayi. Kuma kabeji shima yana da kyau yana yin fitsari wanda yake cire cikakken ruwa daga jiki. Sabili da haka, ana bada shawarar don cin zarafin kodan, hanta da gallbladder.
Kabeji yana saukar da hawan jini kuma ana ba da shawarar ga atherosclerosis, kuma yawan amfani dashi yau da kullun shine kyakkyawar rigakafin kansar dubura da ta hanji, saboda kasancewar abubuwan da ke ƙunshe da sulphur a cikin abun.
Don tari da saurin furtawa, tafiyar matakai na kumburi a cikin ramin baka, sabo ne ruwan 'ya'yan kohlrabi yana da amfani. Hakanan ana ba da shawarar shan ruwan kabeji idan akwai cutar cholecystitis da hepatitis. Kwata na gilashi da babban cokali na zuma sau 3-4 a rana kafin cin abinci, tsawon kwanaki 10-14.
Peas
Samfurin da ya shahara a tsohuwar China da tsohuwar Indiya, inda aka dauke shi alama ta wadata da haihuwa. Ba shi da ɗanɗanon dandano kawai, har ma da ƙididdigar kaddarorin masu amfani, wanda ya mai da shi muhimmin ɓangaren jita-jita da yawa.
Peas ya ƙunshi mai yawa furotin, fiber, carotene, bitamin B-group, kazalika da A, C, PP. Yana da wadataccen abinci mai gina jiki kuma ya ƙunshi magnesium, zinc, potassium, calcium, iron, phosphorus, manganese, cobalt da sauran ma'adanai.
Fresh peas shine mai yin diuretic kuma yana taimakawa tare da cututtukan cututtukan hanji saboda ikon su na rage acidity na ciki.
Karatun da aka yi kwanan nan ya nuna cewa wake na iya taimakawa wajen yakar tsufa, hauhawar jini da bugun zuciya. Yana rage matakin cholesterol a cikin jini kuma, ta hakan, kubuta daga atherosclerosis, kuma shima wakili ne na kariya daga cutar kansa.
Doctors sun ba da shawarar yin amfani da peas don ciwon sukari don kiyaye cutar "a karkashin kulawa."
Ana amfani da shi wajen yin fulawa don yin burodi, a tafasa miya da jelly, sannan a yi dankakken dankali a yi amfani da danyen wake.
qwai
Wannan kyakkyawar samfurin hunturu ne wanda jikinmu ya mamaye kusan gabaɗaya - ta kashi 97-98%, kusan ba tare da rufe jikinmu da slags ba.
Kwai na kaza yana da wadata a cikin furotin (kimanin 13%), wanda ya zama dole don ci gaba, girma da kuma aiki mai kyau na jiki. Bugu da ƙari, ƙimar abincinsa shine mafi girma a tsakanin sunadaran asalin dabba. Har ila yau, qwai yana ɗauke da bitamin da ma'adanai waɗanda suke da mahimmanci a gare mu a lokacin hunturu.
Yolk na ƙwai kaji yana da wadata a cikin bitamin D, wanda ya zama dole musamman ga waɗanda suke ciyar da lokaci kadan a rana. Wannan bitamin yana taimakawa wajen shayar da sinadarin Calcium, wanda hakan kuma yana karawa kasusuwa da gabobinmu karfi.
Hakanan, gwaiduwa tana da arzikin ƙarfe, wanda ke taimakawa jikinmu yaƙar mummunan yanayi da gajiya, kuma yana hana ci gaban cututtukan zuciya da jijiyoyin jini. Kuma lecithin da ke cikin gwaiduwa yana ciyar da kwakwalwa kuma yana inganta ƙwaƙwalwarmu, yana daidaita aikin hanta da gallbladder.
Yolk lutein yana taimakawa hana kamuwa da ido da kuma kare jijiyar gani, yayin da choline ya rage yiwuwar kamuwa da cutar sankarar mama da kashi 24%. Vitamin B9 (folic acid) yana da mahimmanci ga mata yayin daukar ciki kuma yana inganta ingancin maniyyi a cikin maza.
Kwan kwan kaza yana dauke da kusan dukkanin amino acid mai mahimmanci ga dan adam kuma yana samar da jikin mu dasu 25% na darajar yau da kullun.
Tabbas, ƙwai ne na gida kawai ake bada shawarar. Amma kuma bai kamata a ci zarafin su ba, an shawarci manya da su ci kwai sama da 7 a mako.
Anchovy
Wannan shi ne daya daga cikin nau'o'in anchovies, yana zaune a cikin garken tumaki a yankunan bakin teku na Bahar Black da Bahar Rum, a gabashin Tekun Atlantika, kuma a lokacin rani yakan yi iyo zuwa Tekun Azov da Baltic.
Ana kallon Hamsa a matsayin abincin kifi na gaske, saboda kankantarsa, ana yawan cinye shi gaba daya, ba tare da raba kananan kasusuwa da fata ba. Bayan haka, su ne suka ƙunshi phosphorus da calcium, waɗanda ke da mahimmanci a gare mu a lokacin hunturu. Har ila yau, kifi yana da wadata a cikin fluorine, chromium, zinc da molybdenum, kuma dangane da abubuwan da ke da shi na gina jiki ba ya kasa da naman sa. A lokaci guda, furotin kifi ya fi dacewa da jikin ɗan adam.
Kamar sauran kifi, anchovy kyakkyawar hanya ce ta ƙwayoyin polyunsaturated waɗanda ke cikin jikinmu. Suna rage matakan cholesterol, rage haɗarin daskarewar jini, da taimakawa hanawa da jimre wa cututtukan zuciya, neoplasms, da cutar koda.
Kuma anchovy yana da ƙarancin abubuwan kalori - 88 kcal ne kawai a cikin 100 g kuma masana harkar abinci suna ba da shawarar ga waɗanda ke kallon adadi.
Squids
Sun kasance abinci ne gama gari a Girka da Rome na da, kuma yanzu ana ɗaukan jita-jita a matsayin ɗayan shahararrun abincin kifi.
Nakakken nama yana dauke da amfani sosai kuma mai sauƙin narkewa ga mutane fiye da naman dabbobin ƙasar. Squid yana da wadataccen furotin, bitamin B6, PP, C, polyunsaturated fats, waɗanda ke da mahimmanci ga daidaitaccen abincin ɗan adam. Magungunan squids suma basa dauke da cholesterol kwata-kwata, amma suna da wadataccen sinadarin phosphorus, iron, copper da iodine, kuma saboda yawan lysine da arginine ana basu shawarar koda abincin yara ne.
Saboda yawaitar sinadarin potassium, wanda ya zama dole don aikin dukkan tsokar dan adam, ana daukar naman kifinbalm don zuciya“. Akwai da yawa a cikin kyallen takarda da ke taimakawa wajen fitar da ruwan 'ya'yan itace masu narkewa kuma suna ba da dandano na musamman ga kayan dafuwa.
Hakanan, naman squid yana dauke da bitamin E da selenium, wanda ke taimakawa wajen tsayar da gishirin ƙarfe masu nauyi.
Abubuwan da ke cikin kalori na ɗanyen squid 92 kcal, dafaffen - 110 kcal, da soyayyen - 175 kcal. Amma mafi girma yana cikin kyafaffen (242 kcal) da bushe (263 kcal), saboda haka bai kamata ku zage su ba.
Tabbas, mafi kyawun squid sabo ne. Amma, idan ba za ku iya samun ɗaya ba, ya kamata ku zaɓi naman daskararre a kalla sau ɗaya. Ya kamata ya zama mai yawa, ruwan hoda, mai yuwuwa ɗan launi mai launi. Idan naman ya kasance rawaya ne ko shunayya, zai fi kyau a ƙi shi.
Guinea naman kaza
Naman tsuntsayen Guinea ya fi naman sauran tsuntsayen gida, yana dauke da kusan kashi 95% na amino acid (threonine, valine, phenylalanine, methionine, isoleucine). Nama yana da wadata a cikin bitamin B (B1, B2, B6, B12) da ma'adanai.
An ba da shawarar ba kawai ga manya ba, har ma ga yara, masu karɓar fansho da mata yayin ciki. Saboda wadataccen abun sa, naman kaza yana taimakawa wajen yaki da karancin karancin karancin ƙarfe, tare da cututtukan cututtuka na tsarin mai juyayi, tare da cututtukan fata da hatsi. Zai taimaka dawo da metabolism, rage alamun alamun damuwa na jiki da na tunani.
Matsayin mai mulkin, galibi suna amfani da naman samarin kaza, wanda bai girmi watanni 3-4 ba. Filananan launin ruwan kasa na irin waɗannan tsuntsayen sun zama fari bayan aiki. Yana tafiya sosai tare da kayan ƙanshi da abinci daban-daban, musamman zaitun, tumatir da sauƙin miya. Yana da kyau a gasa naman a cikin nasa ruwan, stew, hayaki ko soya kawai.
Kammalawa
Watannin hunturu suna da ƙalubale ga tsarin garkuwar mu da na juyayi. Amma ka tuna cewa lokacin hunturu ba lokaci ne na mura da mura kawai ba.
Ku fita waje sau da yawa, shaƙar iska mai sanyi. Da yawa zaɓuɓɓuka don nishaɗi da annashuwa lokacin dusar ƙanƙara da ta faɗi a watan Janairu ya bamu! Ku tafi wasan kankara da kankara, ku sassaka mace mai dusar ƙanƙara kuma ku ja hankalin yara. Kada ku daina yin wasa da ayyukanku har bazara. Kasance mai kuzari, isa ga farin ciki kuma zai zo gare ku!